Hello and happy Friday! By popular demand — today I’m going to show you how to use a foam roller. But first — let’s talk about yesterday’s run
I asked Matt if he wanted to join me for a shorter training run yesterday on a fun trail nearby. He agreed — but said he would only come if we went in the late afternoon so it was warm and he didn’t have to wake up early Deal!
We met up with my friend Jillian and ran a speedy and very hilly 4 miles! This trail (“Carolina North”) is nice and soft, wide, and hilly, so it’s great for training. I need to come out here more often! Plus, it has fun little arm strength stations.
(Sidenote — I can’t even do ONE pull up anymore. Argh! Last summer I was able to do one after all my LA Boxing workouts — what a bummer I lost it already! Need to ramp up the arm strength training again apparently…)
Anyway! We ran 4 miles in 35:14, for an average pace of 8:47. Not too shabby considering all the hills!
- Mile 1: 8:48
- Mile 2: 8:44
- Mile 3: 8:57
- Mile 4: 8:39
And now, by popular demand — let’s talk about foam rollers. Here’s a link to the foam roller I own. I love it! For those of you that have no idea what I’m talking about, a foam roller is just a round piece of hard foam that you roll your legs (or butt/hips) over after running to help massage your muscles.
Foam rolling after running (even short ones, but especially after my long training runs!) has REALLY helped with my half marathon training — it helps me to recover more quickly, avoid intense soreness, and avoid injury from muscles getting too tight and stiff.
I’ve gotten a lot of questions about how to use a foam roller, so by popular demand — I made a little video last night of me using the foam roller after our run. Excuse my soaking wet hair — I always foam roll right after showering
Heh. Foam rolling on camera is awkward I hope you all found the video useful! As I said in the video, I’m by no means an expert, but that’s how I use the foam roller and it’s been working well for me. I usually spend about 30 seconds to 1 minute rolling out each area I describe in the video. I also sometimes foam roll my butt/hips, if they are super sore
Again, here’s a link to the foam roller I have — it’s only $17 on Amazon and SO worth it. I’d highly recommend buying one if you’re a runner and don’t own one!
Do you use a foam roller? Have you noticed any difference in soreness levels, injury frequency, or recovery time?
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In other news, it’s supposed to be GORGEOUS and warm here today and I have plans to go biking with my friend Jillian after class, so I’m excited I’m trying out her extra road bike — she has two and wants to sell one of them, and I’ve been wanting to get a road bike! We’ll see Hope it’s nice out where you are today, too!